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Stuffed Bell Peppers with Quinoa, Black Beans, and Corn
These vibrant stuffed bell peppers are not just a feast for the eyes; they’re a wholesome explosion of flavors! Bursting with protein-packed quinoa, hearty black beans, and sweet corn, they are seasoned with aromatic spices and topped with melty cheese for a satisfying vegetarian snack. This dish is a colorful addition to any table and an excellent way to sneak in some extra veggies, making it perfect for family gatherings or a cozy weeknight dinner. Historically, stuffed peppers have roots in Mediterranean and Latin American cuisines, where they are often filled with various meats, grains, and vegetables, showcasing the versatility of this beloved ingredient.
Ingredients
- Quinoa
- 1 cup, rinsed
- Black beans
- 1 can (15 oz), drained and rinsed
- Corn
- 1 cup, frozen or canned
- Tomatoes
- 1 cup, diced (fresh or canned)
- Onion
- 1 medium, chopped
- Garlic
- 2 cloves, minced
- Bell peppers
- 4 large, halved and seeds removed
- Cheese
- 1 cup, shredded (cheddar, monterey jack, or your choice)
- Olive oil
- 2 tablespoons
- Cumin
- 1 teaspoon
- Chili powder
- 1 teaspoon
- Salt
- to taste
- Pepper
- to taste
Instructions
- Preheat the oven to 375°F (190°C).
- Cook the quinoa according to the package instructions, typically using 2 cups of water for 1 cup of quinoa. Bring to a boil, then reduce to a simmer for about 15 minutes until the water is absorbed.
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent and fragrant, about 5 minutes.
- Stir in the black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper. Allow the mixture to simmer for about 5 minutes to blend the flavors.
- Once the quinoa is cooked, add it to the skillet and stir until everything is well combined.
- Spoon the quinoa mixture generously into each halved bell pepper, packing it down slightly.
- Place the filled peppers upright in a baking dish. Top each pepper with a sprinkle of shredded cheese.
- Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes. Then remove the foil and bake for an additional 5-10 minutes, or until the peppers are tender and the cheese is melted and bubbly.
- Let cool slightly before serving. Enjoy your delicious and nutritious stuffed peppers!
Tips
- For a spicier kick, add some diced jalapeños or a splash of hot sauce to the filling.
- Feel free to substitute the cheese with a dairy-free alternative or omit it entirely for a vegan version.
- These stuffed peppers can be made ahead of time and frozen before baking. Just thaw and bake when you're ready!
Dietary Information
Servings: 4 Dish Type: Appetizer/Snack Prep Time: 15 minutes Cook Time: 35 minutes Calories: 300 Fat: 10g Carbs: 45g Protein: 12g Sodium: 350mg Sugar: 5g
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